WOD
 | Thu, May 11 2023 |  |
| CrossFit 20230511 | ANGIE | 1 Min Max Burpees | Home WOD 20230511 | Get Outside Challenge |
CrossFit 20230511
(No Results Tracked)
WARM-UP:
400m run EASY
25 ft down and back:
Bear crawl > Samson lunges
Spiderman stretch > Side lunges
Crab walk > Burpee broad jump
200m Run MODERATE
3 rounds for quality
5 Scap pullups
10 Plank shoulder taps (R/L) to Down Dog
10 Bootstrappers
200m Run FAST/STRIDE
SKILL:
1-min burpees for time
INTENDED STIMULUS
14:00-20:00
No more than 6:00 each on pullups and pushups and no more than 4:00 each on situps and air squats
Rx = perform at least 20 reps unbroken
Rx2&3 = small sets with quick breaks
Benchmark WOD, be especially diligent in full range of motion throughout each rep
STRETCHING: 3 sets
45s child’s pose
45s frog stretch
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ANGIE
(Time, Rx2, Rx3,  The Girls)
'Angie'
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Rx2 - 60 Pullups, 60 Pushups, 100 Situps, 100 Squats
Rx3 - 50 reps of each
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Planned: Thu,May11,2023 Sun,Jan5,2020 Mon,Aug28,2017 Thu,Jul20,2017 Sun,Jul16,2017 Wed,Oct7,2015
| Coach J | 19:15 Rx | | | Marcus | 29:31 Rx | | | Tricia | 13:37 Rx2 | Jumping PUs/knee | | Josh | 21:44 Rx2 | 2nd | | Asper | 16:37 Rx3 | | | Dan | 17:43 Rx3 | 60-50-60-50 | | Daniel O | 18:02 Rx3 | | | Ana | 18:03 Rx3 | Ring rows/knee |
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1 Min Max Burpees
(Reps, Cardio)
Maximum number of Burpees in 1 Minute.
Chest must hit floor on every rep
Must jump with arms overhead on every rep
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Planned: Thu,Sep14,2023 Thu,May11,2023 Wed,Mar25,2020 Mon,Apr29,2019 Fri,Sep28,2018 Fri,Sep16,2016| 1st | 19.5 Rx | Amelia Thu, Sep 14, 2023 | | 2nd | 17 Rx | Chloe Thu, Sep 14, 2023
Julie A Thu, Sep 14, 2023 | | 3rd | 13 Rx | Natalie Thu, Sep 14, 2023 | | 1st | 24.5 Rx | Coach J Thu, Sep 14, 2023 | | 2nd | 22 Rx | Josh Thu, May 11, 2023 | | 3rd | 19 Rx | Aaron D Thu, Sep 14, 2023 |
| Coach J | 23 Rx | | | Josh | 22 Rx | 2nd PR | | Marcus | 21 Rx | | | Ana | 20 Rx | | | Tricia | 18 Rx | | | Daniel O | 18 Rx | | | Asper | 15 Rx | | | Dan | 14 Rx | |
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Home WOD 20230511
(Time)
WARM-UP: 2 sets
25 jumping jacks
10 plank up-downs
10 wide-stance air squats
10 knee pushups
STRENGTH: 3 sets
10 weighted side bends/side
1:00 plank hold
WOD: For time
EQUIPMENT
100 DB renegade rows (50 per arm)
100 pushups
100 situps
100 squats
BODYWEIGHT
100 walking lunge steps
100 pushups
100 situps
100 squats
STRETCHING: 3 sets
45s child’s pose stretch
45s frog stretch
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Get Outside Challenge
May 1, 2023 - May 31, 2023 (Individual Goal 1,200) 
Now that you've practiced hydrating, let's get out in the sun more.
Accumulate at least 1200 minutes (20 hours) of walking, running, or other physically demanding exertions outside during the month of May. Walk the dog, take a hike, take breaks from your desk job. Whatever it takes to get yourself moving outside(note: just standing around outside doesn't count).
Enter your daily results in minutes.
| Patrick | | | Marcus | | | Coach J | | | Katie C | | | Coach E | | | Coach B | | | Tracy L | | | Amelia | | | Matt | | | Phil | | | Heather | | | Tricia | | | Coach A | |
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